How do you weigh your food?

I discovered something interesting this past weekend that got me thinking!?! I use yams or sweet potatoes for one of my starchy carbs during my day and the amount changes weekly. This particular day I needed 108g of yams/sweet potato. I normally have been taking the easy (lazy) way to cook them and putting them into my slow cooker when I cook my meats. When I weigh them out I get about 2-3 1″x1″ cubes – hardly enough to even count! And trust me some days I think “what is the point!” but as the weeks go on I will take every gram I can get.

This time, I used my new fancy Spiral Vegetable Slicer to make sweet potato curly fries. I was super excited and I believe I used 2 small sweet potatoes to fill a baking tray. I popped them into the oven for about 10 mins, watching carefully because they cut very thin. When I took them out to weigh them, to my surprise the WHOLE tray weighed 107g. How could this be??



Yes, it was too good to be true – but luckily I found that out AFTER I ate them – LOL! I thought that maybe I had weighed them wrong before – out of the slow cooker with all the extra moisture. But no sadly, that is the correct way to weigh them and the way I had done it in the oven dehydrates them so the macros would be as if you are eating the whole sweet potato – obviously right?!!

Here is an article I came across that explains it as well – The Right Weigh and the Wrong Weigh: Should Food be Measured Before or After Cooking?

Oh gosh, I hope my Mom doesn’t read this! Hasn’t she taught me anything! And geez my husband too, I can see his head shaking already….oh well! Learn something new everyday I say!


Sunday Funday!

I am officially 9 weeks out from my first competition and this is where it starts to get interesting. My week consists of workouts (5 days of weights and 7 days cardio), food prep, meeting with my coach, posing class and then all the normal things like being a wife, mom and employee.

This Sunday was no different, except that this is the only day that I don’t set an alarm! I had my breakfast before hitting the gym, egg white pancakes – YUM! Then it was off to the gym around 9:00am on the agenda was triceps and cardio, I have 1:20 of cardio to do on the weekends.

As soon as I get home, its a shake and then a Gatorade, this is part of my meal plan as per my coach. We had plans to go out that day so food prep was super important. I ate my 3rd meal in the car…

Ground Turkey Quinoa Salad

Ground Turkey Quinoa Salad

I spent the next 4 hours touring around Granville Island with my husband, son and friends. I managed to consume only a coffee in that time period and I had my next meal waiting for me in the car on ice! It was turkey, cabbage and mustard – a staple right now.

Dinner was up next almost as soon as we got home. My go to right now is stir-fry, it simple and tasty!


Now keep in mind, I have a two year old so in between all of this he would like my undivided attention. I don’t remember if he ate his dinner, probably not, but he most likely stole off my perfectly portioned plate of food! After bath, stories and cuddles he normally goes down around 8pm. Then I get to get creative with my select ingredients for my last meal of the day. Tonight, I wanted to try something a little different than my normal protein lava cake so I made FROSTED protein cake!

IMG_4780I think my head hit the pillow around 9:30pm, my alarm goes off at 4:10am…you can read all about that tomorrow!


Protein Frosted Vanilla Pumpkin Pie Cake

This is very similar to my Chocolate Protein Lava Cake except this time I made sure I could pop the cake out of the dish it cooked in and then I made protein frosting to go on top!

Started out with my ingredients – vanilla protein powder, xanthan gum and pumpkin pie spice

IMG_4772I mixed those all together in a dish, then added just enough water to make it doughy. Sprayed another dish with PAM and then poured in my batter.

IMG_4773 IMG_4774










Then it went into the microwave for about a minute. Depending on if you want the whole thing cooked through, mine still ended up a little runny in the middle.

IMG_4777This time I made frosting – about 1/3 of my scoop of protein for the frosting, a little bit of xanthan gum and just enough water to mix it.


And then I frosted my cake. I added a dusting of cocoa powder to finish it off and it was great! Nice little change to the normal.


Miracle Noodles

Have you tried these yet? I found them at my local Choices Market, but you can get them at a Low-Carb store as well. There are a few different flavours and I tried them all. Super good to add to stir-fry, which is my nightly ritual – just can’t get sick of it!











Cooking Instructions
  • Open the bag and rinse thoroughly with cold water for 30-60 seconds.
  • Boil Noodle for one minute
  • Put noodles in pan, heat until dry, and then add to a stir-fry or any countless other number of recipes. That’s it! Enjoy!


Sole for the Soul

You will find a lot of people in the fitness/bodybuilding industry eat Talapia. It is low fat and doesn’t have a fishy taste or smell. You can blend it in with almost anything. I have eaten my fair share in the past, but I have now switched to Sole or Cod or if I am feeling fancy, Halibut. What I am looking for really is wild white fish and Talapia is farmed.

Today I made up a sauce to coat my Sole with before it went into the oven. It consisted of Stone Ground Mustard, Frank’s Red Hot, Low Sodium Soy Sauce, Sea Salt and Flavor God’s Lemon & Garlic seasoning. I really just eyeballed it to see what worked, put my finger in it to taste and it was ready to go!

IMG_4710I buy my fish frozen from Walmart or Superstore. For me one pack equals about 3 meals.

IMG_4712I put my thawed fish onto a baking sheet, onto parchment paper and coated it with my sauce.

IMG_4711I baked it in the oven at 350 for about 12 mins and then I put it on high broil for another 8 mins (may have been a touch too long). It really depends if you are eating it right away or saving it for later to be re-heated. For me it is the latter so I normally try not to over cook it.




It’s all about the mustard

July 5th, 2014 will be a day I will always remember, the first time I added mustard as a topping on my meal. I heard a rumor that mustard was a staple in contest prep! It is 0 cals and has no added sugar and gives your food a little bit of life!









The above meal wasn’t too bad on it’s own, it was beef and broccoli and cabbage. So, at least this one had a little fat for flavour. But this one act of squirting mustard on this dish changed my life, my prep and the coming weeks.

Now, as I go through my pictures (yes, I take a lot of pictures of my food!) I am seeing a common theme…






I normally just use French’s Classic Yellow Mustard but I have since found a new one, that doesn’t have added sugar! Watch out, not all mustards are created equal, most of them have added sugar so check your labels before buying!


Protein Brownies

Now things are getting a little crazy! I can’t just be satisfied with one version of dessert! I had to create something else…I actually had envisioned protein tiramisu but then it ended up brownies or even smore looking. Who cares it was DAMN tasty!

I used my protein cookie recipe but instead of making cookies, I poured my batter into a baking pan and make a flat tray of “brownies”.


Then I needed a filling – keep in mind this ended up being 2 servings – I took one scoop of vanilla protein and added about 1/2 tsp xanthan gum and a little bit of water. This created a sticky, pudding like filling for my brownies.